THERE IS NO SINGLE RIGHT WAY TO DO THE LCHF OR KETO WAY OF EATING.
There are many different version of the LCHF/keto way of eating, and there are many different programs that may have various guidelines for you to follow. And buyer beware, because there are many “keto gurus” out there trying sell you on their specific program and telling you that their way is the ONLY WAY.
But LCHF/keto way of eating requirements can vary so much, person to person, that there is simply no one-size-fits-all approach. A Type 1 diabetic will have different goals than someone trying to lose weight. A bodybuilder will have very different protein needs than a newbie who isn’t particularly active. And many women, particularly those who are pre- and post-menopause, often find that they can’t load up on as much fat as their husbands or they hit a stall.
If you choose to follow a specific version of the your chosen way of eating,that’s cool. It’s your life, your body, your goals and I applaud you for taking charge of your health. It matters very little whether people do it exactly the same way. What matters most is that we support each other and cheer each other on.
There really is no overarching set of rules for these ways of eating, as defined above. It’s simply a matter of eating a diet low enough in carbohydrates and high enough in fat to get your body creating and using ketones as its primary fuel. But on the whole, we all try to avoid certain foods, such as grains, sugars, and starches.
Sometimes in recipes I use things like arrowroot and tapioca flour but I’ve always been of the mind that if a tiny bit of some “non-keto” ingredient helps the taste, texture, or appearance of the dishes and doesn’t raise the carb count too much, the end result is still within the way of eating. If I can eat a serving and stay in ketosis, it’s keto or stay within my LCHF boundaries then I’m happy.
Don’t let people bully you into thinking that just because you’ve eaten something that isn’t strictly within the boundaries of your way of eating that you have committed a crime, you are doing what is right for you and makes you happy, I sometimes think that their comments are what makes them happy because they get to feel superior.
Happiness is one of the biggest components to weight loss and if you are not happy you will stall or just give up altogether. Little ‘cheats’ don’t hurt if only done occasionally or when your mood, personal life os social occasions require them.
As you progress through this way of eating you will possibly find they occur less and less. I’m finding it’s becoming more of a way of live and less of a way of eating, my partner has not reached that stage yet and may never but just remember happiness is a key factor and if you’re not happy with your way of eating then adapt it to suit you.
Sugar Free Me UK 
I love this article!! It helped me to look at the KETO lifestyle a bit better. I’m new just finished my 3rd full day along with my hubby (and he loves it also). So thank you for putting this out there it was a wonderful read and I look forward to more of your advice. Have a great day 😊
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Thank you! I have not found that place yet , i want to lose weight , im post menopausal and find it hard to take the weight off since tge forst big drop. I wish i really knew how to keep the weight coming off. I am strick on my keto. But stuck in the losing weight right now ! What should i do !!!!
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Here are a few things that could help you get over the stall in weight loss but you could also use the tape measure instead of the scales maybe your body is adjusting and changing shape. It could be inches lost not pounds
#1: EATING TOO MANY CARBS
A general rule of thumb is to start keto at 30 grams of carbs per day and adjust from there. It might be that you simply need to decrease your daily carbs limit. If you feel you’ve already done this but it’s not working, make sure you’re avoiding any hidden carbs.
You might also try cutting out snacking, especially after dinner, as this can lead to an overabundance of calories throughout the day.
#2: NOT TRACKING KETONE LEVELS OFTEN
This is so important. Trying to lose weight on keto without checking your ketone levels will keep you in the dark. You can’t simply adjust carb or protein amounts and wait to see if it “feels” right. In order to know if you’re successful on keto, you must check often to ensure you are still in ketosis.
Thankfully, we have a full guide to testing your ketones here if you need some help with that.
#3: EATING TOO MANY CALORIES
While a ketogenic diet is often great at naturally controlling portions due to satiety, it is still possible to eat too many calories and affect ketosis. Not all calories are equal, but there’s still such a thing as too many. For some people, this means counting can be beneficial for weight loss.
Determine the amount of calories you need per day for weight loss and also how many calories that means per macronutrient. And make sure you’re tracking these basic metrics too.
#4: BE MINDFUL OF TYPES OF KETO FOODS
Quality matters. We’ve all seen the low-carb muffins, pancakes, and other treats that are really nothing more than junk. If weight isn’t coming off, check to see if you’re doing any of the following:
#5: NOT EATING REAL WHOLE FOODS
Just because something is high-fat or low-carb doesn’t mean it’s a free-for-all on keto. Stick with whole foods ketogenic diet foods as much as possible and treat packaged foods and snacky recipes as what they are: occasional treats. Too many of these can prevent ketosis and lead to extra calories.
If you do this already and are still not losing the extra weight, try cutting out treat entirely and focus on how good it feels to eat clean, whole foods.
#6: EATING TOO MANY NUTS
Yes, nuts can be a part of the ketogenic diet, but we have to watch how much of these foods we eat. They are not only calorie-dense but the carb counts can kick us out of ketosis in higher amounts.
When you do eat nuts, stick with higher-fat and lower-carb nut options like pecans, Brazil nuts, and macadamia nuts. See this article for more on keto nuts.
#7: NOT INCORPORATING FASTING
Fasting, especially intermittent fasting, can be very beneficial for weight loss on the ketogenic diet. Including periods of fasting helps you control overall caloric intake per day, nurture your metabolism, and give your body a break from digesting all day long. This can help with speeding up weight loss or breaking through a weight loss plateau.
#8: GETTING CLOSER TO YOUR GOAL WEIGHT
Note that as you get closer to your target weight, the rate of weight loss will likely slow down. That’s because the deficit of energy needed for fat loss gets smaller as your weight goes down. It doesn’t mean that you won’t continue losing if you have weight to shed, but it might take longer to come off than at a higher weight.
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